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Woke at 208.4, which was a very nice waking weigh in. Did my weekly med drip early this morning and I have to eat before I do that, so no 16:8 today. Got back at noon and continued the workday. Finally got on the treadmill after 6, but I was still working! I had to review the resumes of five finalists for a deputy executive director position. So I put on my reading glasses, set the treadmill to 3 mph, and spent 75 minutes of quality time! Barely raised a sweat, but the multitasking allowed me to hit a new 2016 low of 206.8. About a half pound away from my blue line. Ate 46 extra calories tonight. What put me over? Steamed broccoli, an egg, or a piece of cheddar cheese (in the omelet)? All well worth it. I’ll adjust tomorrow. Not much walking then as I will be interviewing all these candidates from morning through the afternoon!
3/17/16 Tanita Numbers (pre-dinner, after 75 minutes treadmill at 3 mph):
Weight - 206.8 (est. goal at 10% BF - 183.0) - 23.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 60.5 (balance is 62.5%) - 2.0% dehydrated
Muscle mass lbs. - 166.8 (est. goal at 10% BF - 156.7) - +10.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2321 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 84 fat, 87 net carb, 131 prot, 35 fib, 1830 sod, 1701 cals (2834 used, 1133 deficit)
Running avg: 67 fat, 96 carb, 173 prot, 1658 cals (3240 used, 1582 deficit)
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93.8 kg
Lost so far: 53.6 kg.
Still to go: 0.8 kg.
Diet followed: Reasonably Well.
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1701 kcal
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Fat: 84.32g | Prot: 130.74g | Carbs: 121.81g.
Breakfast: Lucerne Sliced Pepper Jack Cheese, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread, Egg. Lunch: thinkThin Caramel Fudge High Protein Bar, Bluebonnet Whey Protein Isolate - French Vanilla, Frigo Cheese Heads Sticks Mild Cheddar, Smucker's Sugar Free Strawberry Jam, Smucker's Sugar Free Seedless Blackberry Jam, Jif Natural Crunchy Peanut Butter, Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas. Dinner: Safeway Steams in The Bag – Broccoli and Cauliflower, Lucerne Sliced Colby Cheese, Oscar Mayer Fully Cooked Thick Cut Bacon, Egg, Celsius Green Tea Raspberry Acai. Snacks/Other: Vitafusion Fiber Well Gummies, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 4.4 kg a Week
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